Welcome! Soul running was born in the heart of a pure runner.
Ever since I could remember my brother and I were always on the move trying to get rid of some of the endless energy load we were blessed with. No matter how long or hard the day was, there always had to be "just one more time"!
After a few decades of running, this feeling has not disappeared and running is still a very important part of my day. My intension to share some of my training and exercise secrets with you is twofold:
I think that mentioning a coach to a beginner walker/runner might sounds intimidating, but please don't
let that be your
experience. The pleasure to see someone gain small strides and growing towards their goals is just as
special as the more
experience person achieving theirs.
My style of coaching might differ from the ordinary and it follows a more specific intensity approach rather than a high volume/high mileage traditional way of getting fitter, but also more prone to injury and overtraining. I choose to meet you at your current fitness level, rather than where you were previously in your life.
I offer the following programs:
All programs are designed around your available time allocated to exercise. I encourage communication
via email as this will
be your medium to receive all programs.
I am looking forward to being part of this exciting journey to becoming a healthier person with you.
Run well, M
Mauritz Jansen van Rensburg, better known as Mo, is a seasoned athlete who has been running for the last
He started off with track and field in primary school focussing on middle distance and high jump.
He achieved provincial running colours in his early twenties for cross country running.
Thereafter his career started blossoming in Triathlon with:
Running highlights include:
Trail running highlights:
You haven’t heard from me in a while but I thought I would give you feedback. We had set a target of achieving a 3:15 marathon which I did in January 2016 and nailed it with a minute to spare and a tight hamstring at the end. Since Comrades I have been focused on improving my running especially my marathon time which is my favourite distance. I went back to all the programmes you gave me to see if I had followed them properly. I realised that I had cut some corners in some instances and maybe had not been consistent by focusing on quantity (distance and time on my feet) rather than more quality in certain sessions. For example, your programme would say 6x1000 @ 3:59, I would do the first 4 on target and maybe miss the other 2 by 3 or 5 seconds but I would classify this as a “successful” session. I decided to change and rather cut the session when I started missing the time target for the speed sessions. The same applies to non-running activities – core/planks, lunges, squats, skips etc. I was not sure of the benefits and therefore skimped on it I stuck to a 5 day training schedule with an occasional 6th session when needing some time. Without changing the programmes but following them (I did 98% of the activities per the programmes), I am pleased that I improved my marathon time at the Chicago Marathon to 3:07 in October 2016 and followed that up with an 86 minute half marathon at the Gun Run two weeks later. These are personal bests which I am achieving after 20 years of running and at age 47. So I am writing to say thanks for your patience and investment in the training programmes. I have also learnt that the programme helps but also following it properly means that someone can overachieve. I could not have done it without your coaching and encouragement.
I plan to reach out to you for guidance and training programmes for the 2017 Boston Marathon (which I have secured an entry) in April 2017 and the 2017 Comrades Up Run. The 12 month plan is to try a 3hr marathon Sept/Oct 2017.
Be well and again, I remain indebted.
It all make so much more sense to me now! Before Coach Mo's programme I was going out blindly
and making very little
improvement. My first ever 5km was the 2012 Gun Run - I was running at around 9h30 a km - I
managed to finish that in
around 46min. I never thought I could run, I thought I would always jog at 9h30 a km, I called
myself a jogger. I now
run at 7minutes a km on a 5km, that's after only two months on Coach Mo's Programme. I am now a
Training with Coach Mo I have consistently run faster and am going out longer and ENJOYING myself! I never imagined running more than 5km before and am now running 10km at 8 minutes a km – this is big in my world! My sights are set on 21km and I know that I'll get there now. Coach Mo's programme fits my lifestyle and as long as I put in the effort, I know Coach Mo is there with the advice and knowledge.
I started with Mauritz's programs at a very basic level of fitness and progressed to being able
to complete two Half
Ironman distance triathlons, a full Ironman, as well as several trail running events within one
year. Working long hours
and still trying to spend quality time with my family, made it impossible for me to aspire to
any worthwhile sporting goals
in the past. With Soulrunning this has fortunately now changed for good!
There are several advantages of exercising with Mauritz's programs:
1) The programs are adapted according to your individual circumstances. Your time contraints, goals and equipment are all taken into account and the program is therefore tailored to your own unique sitauation.
2) The constant fear of not training enough for a particular event is eliminated. One can rest assured that the training is enough to reach your goals. Likewise, the chance of overtraining and injury is almost impossible exercising in this manner.
3) Mauritz is available for valuable advice regarding the events itself, most of which he has participated in himself. He will also advise how to adapt the program in unforeseen circumstances like illness or travelling, something which is impossible with a generic program in a magazine or the internet.
I would highly recommend Soulrunning with Mauritz's programs as a way of reaching your goals. It has literally changed my life! My only regret is that I haven't heard of this earlier!
"Wow, what an improvement in 12 months time.... January 2013 was the start (with
Soulrunning) to my training
for Two Oceans 21km 2013 and January 2014 I completed the Ironman 70.3 in 07h39min.... What can
I say! all credit to my
coach, Mauritz Janse van Rensburg.
Mo, the coach who sends you a good luck mail before the race and knows your results before you can reach the website yourself.
Ironman 7.03 was my biggest achievement yet, but because of my coach, Mo, I am entering for more challenging races now.... Two Oceans Ultra Marathon 2014, Knysna Oyster Big 5 2014 and defnitely Ironman7.03 next year again. Thanks Mo!
"Never having entered a triathlon, I was quite blown away when my friend Pieter Du Preez (a
C6 Quadriplegic) phoned me to ask
if I would assist him in the Ironman West Australia on 8 December 2013, 18 weeks prior. At that
stage, of the three disciplines, I was
only running + 10km once a week. Apart from that, I was only CrossFitting 4 times per week. So,
I was quite nervous committing to the
event - 18 weeks of swimming and cycling preparation. Saying yes to Pieter came with bit of
confidence in knowing Mo. I knew that if
there was one coach who would be able to get me from zero cycling & swimming to the Ironman in 4
months, it was Mo. And so it was!
Four months later I witnessed history being made in SupaPiet becomming the first Quadriplegic ever to finish an Ironman. I, doing the Ironman as his helper, apart from the running leg where I stayed on the bike, completed the distance with him with ease. At no stage did I feel that I could have better prepared for the event. Having heard the hours that most Ironman athletes put in is estonishing, but with Mo it was always quality over quantity, never training more than 10 hours a week, and that's what made all the difference in enjoying the journey so much. Thank you Mo!
"I have been training with Mauritz for a year and it has made a tremendous change in my
life, training and race
results. Before I started with Soulrunning, I used to train 6 days a week, getting bored with
running, had the occasional
injury or two and was not getting any faster! I only train 4 days a week now, enjoy every
training session and have not
had any injuries! I can run the same route over and over but no run is the same! Shorter
training sessions consisting of
high intensity speed work resulted in a decreased marathon time of 22 min in only one year.
This guy knows what he is doing, and even when I don't believe in myself, he believes in me and gets the results! Thank you, Mo!"
"The general perception regarding endurance events is that the training consumes many many
hours, which puts tremendous
strain on other important aspects like relationships, families, work etc. With that in mind I
did not even consider entering for
a long endurance event.
However, Mo has a different approach. He taught me his "Ironman for the family man" principles, which entails shorter, high impact sessions and also creative ideas to fit training into a busy schedule and to include the family in the training process. I applied those principles with great success. In spite of a very demanding job, a big family and many church activities I've managed to complete events like the Cape Epic, Ironman, Hobbit 100km trail run, etc. Thank you Mo!"
"As a professional balancing career and family, Mauritz has helped me to structure my training with advice and key workouts to enable me to compete in events such as 70.3 Ironman and Sani2C."
In Jan's case it was challenging to help a guy with a really long working day to fit in training that would be effective for the small amount of time he could delegate to it. It was great to see him showing some positive results by sticking to core sessions. I know Jan trusted me enough that I would not leave him out cold coming race day, the specific workouts and tips did help getting him to the finish line.
"Really an awesome and very nice experience training with Mo. His training was spot-on and exactly what I needed to improve my Iron man run time by 45min. I like his approach as a coach and human being!"
Jean is one of those special athletes who would do whatever the coach tells him and even add on some more. It was definitely new for him and me to reduce our training load to my more intense lower volume method of training. Especially for races like Ironman and Comrades where mileage is king! This is the approach I still implement for endurance training.
I am a triathlete, duathlete, mountainbiker and multisport athlete since 1992.
Mauritz van Rensburg is a good friend and triathlon training partner for many years.
When I start to train with Mauritz in 1996 "something" happened with my running ability and running experience:
It was easy to work with Franna as we became good friends and trained together for many years, we could iron out what worked and what did not. One thing we both realized is that Triathlete's are mostly over-trained, that is how many of my current methods came about.
Mauritz J v Rensburg:
This is where it all started in the early 90's when Triathlon were growing out of its newborn skin. Coaching in this new sport was unheard of and we had to learn by trial and error, mostly error though. As I persisted and discovered that trying to fit in three disciplines into a week without overtraining is virtually impossible, experimenting with lower volume but higher intensity paid off.
I ran my fastest Marathon 2h36 with a program suited for 10-15km races.
I did my quickest Ironman 10h15 with only 6 hard sessions a week.
Win the 2008 Cape Odyssey 200km, 5day trail run event with strength training and cross training.
We are all unique individuals that respond different to training loads, but hopefully I have iron out a lot of maybes via my own running career and will meet the beginner to the Elite in their march towards a laid out goal.
Thanks for coming thus far in getting yourself ready for some focussed training.
The questionnaire is to give me a starting point in your fitness world and the more information you can give me, will help me to paint a better picture of where we go together!
Be honest and recent as this will be key in our relationship.
Need any information? Contact us at any of the numbers specified, or fill out the form below and we will contact you as soon as possible!
This is a special project that we are tackling together. I have joined forces with my brother Jacques to assist all of you with a personalized program to make your Cape Town Marathon run a memorable occasion. We have learned some valuable lessons in our running careers that need to be passed on to the next generation of runners.
We have a standard rate of R350 per month (4 week program). Please complete the regular questionnaire on my site "sign me up" and we will assist as soon as we receive your request.
Best in running,
Mo and Jacques Jansen van Rensburg
It is very important not just to invest in your training program but to also prepare and arrive in the proper running shoes. Puma is my choice and also the majority choice of runners.
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